Hey Fit2Live followers!
It’s Joe Olofsson, owner of OLO Physical Therapy and Wellness here in Ann Arbor.
I’m kicking off a monthly newsletter to share some of the same tips and strategies I give my clients daily—because small, simple changes can make a big difference in how you move and feel.
Have you ever found yourself traveling and by the time you got to your destination your neck was feeling angry and tight. Or maybe the next day you woke up and lost the ability to look left and right.
Between sitting slouched in an airplane seat, reading a book, watching a movie, and schlepping bags through the terminal, the tension in your shoulders and neck inevitably builds.
Pain, stiffness, or general discomfort in the neck isn’t just about “tight muscles.”
More often, it’s a combination of fatigue, reduced blood flow, and muscle imbalances from staying in one position too long.
The key to lasting relief isn’t just stretching—it’s getting the right muscles to activate and do their job.
Check out the 3 exercises below to help you relieve neck tightness.
3 Simple Exercises to Relieve Neck Tightness While Traveling
Here are three easy movements to counteract the effects of prolonged sitting. They don’t require any special equipment, and you can do them in an airport, hotel room, or even on the plane.
1. Carry-On Shrugs (3×15 reps)
If you’re carrying a bag anyway, put it to good use. Shrugs help activate the upper traps, which can often feel tight because they’re fatigued rather than overly strong.
How to Do It:
- Stand tall with your carry-on (or any weighted bag) in one or both hands.
- Shrug your shoulders up toward your ears.
- Slowly lower back down with control.
- Repeat for 3 sets of 15 reps.
2. Cervical Retraction Isometrics (Against Your Airplane Seat, 5×10 sec holds)
This is a simple way to reset your posture without needing much space. It strengthens the deep neck muscles that help keep your head aligned over your shoulders.
How to Do It:
- Sit upright with your head touching the back of the seat.
- Gently pull your chin straight back as if making a small double chin.
- Press the back of your head into the seat and hold for 10-15 seconds.
- Relax and repeat for 5 reps.
3. Carry-On Bent Over Rows (3×12 reps per side)
Strengthening the muscles between your shoulder blades helps counteract the forward-leaning posture that contributes to neck tightness.
How to Do It:
- Hinge at the hips, keeping your back straight.
- Hold your carry-on in one hand, letting it hang straight down.
- Pull the bag toward your ribs, squeezing your shoulder blade back.
- Slowly lower and repeat for 3 sets of 12 reps per side.
Final Thoughts
Next time you’re traveling (or even just sitting at your desk for long hours), try these exercises instead of only stretching. They’ll help reset muscle function, improve circulation, and reduce tension more effectively than passive stretching alone.
Shrug to activate the upper traps Press your head back to engage deep neck muscles Row to strengthen your back and improve posture
Making small adjustments to how you move can go a long way in preventing that post-travel stiffness. Give these a try and see how you feel!
NEXT UP: WHAT TO DO WHEN KNEE PAIN STRIKES!
